Watch the breath as it enters your body at the nostrils🔗

Duration: anytime, anywhere

Be aware of the cool air in the nostrils. Feel the ease with which the breath enters and leaves the nostrils.

Vipassana can be practiced both sitting and walking.

Total Duration: 60 minutes

Sit in a comfortable position, spine erect, facing straight ahead. Keep your eyes closed and breathe normally. Stay still without shifting positions.

Watch the rise and fall of the belly when breathing in and out. Don’t concentrate on the breath, but calmly observe it. If you find other thoughts, feelings or physical sensations coming up, allow them. Witness them also momentarily and then return to watching the breath. It is the process of watching that is important, not what you are watching. Witness everything.

Do this for 45 minutes and rest for 15 minutes.

Total Duration: 30 minutes

Here your awareness is totally on your feet as they touch the ground.

You can walk in a circle or in a straight line of about fifteen steps, going back or forth. You can practice this meditation simply going from room to room in your house, or out in your garden.

The eyes should be lowered and focused on the ground, on the feet. Just as you watch the belly in sitting meditation, watch and be aware here of the contact of each foot with the ground. If other thoughts and sensations come up, allow them. Nothing is to be seen as a distraction. When you have finished witnessing the sensation or the thought, go back to watching your feet.

Do this for 20 minutes and rest for 10 minutes.

This is a very powerful technique to strongly bring your awareness to the present moment.

Duration: anytime, anywhere

Just Stop! was used widely by enlightened master George Gurdjieff.

Just as you have the impulse to do something, stop. Your cunningness is also one more impulse. It is one more impulse for your survival. You always think you will survive only if you are cunning and constantly on guard. Now suspend that cunningness. Just be innocent and trusting.

Second step is whenever you have an impulse like hunger, anger, thirst or sneezing or any other urge to act, when it is about to happen or when you are about to act, just stop. Move to the space of ‘being’ from the space of ‘doing’.

Continuously energize and revitalize yourself

Duration: 10 minutes

Stand before a full-length mirror and look at yourself. Take a good look at yourself from the outside. You are the subject, and the reflection in the mirror is the object of your attention. You will feel your energy flowing towards the object. You are looking, and your reflection is being looked at.

Now imagine a reversal of roles. Imagine that your reflection is looking at you. This can be frightening at first. You are not used to thinking of your reflection in that way, as someone who can observe you.

Even if the feeling is strange and frightening, keep at it. In just a few moments, you will feel a great change. You will feel the energy flowing from your reflection towards you. You have now closed the circuit. By closing the energy circuit, you have ensured that the energy is not wasted, it is flowing back towards you. You are conserving your own energy for yourself.

Practice this technique for a few days, and you will feel a definite change. You will be more energetic, more centered, more at peace with yourself and with others.

You can practice this throughout the day, not just with the mirror and your reflection. Try it with anything or anyone you focus attention on. When you have passed your energy to something or someone, imagine it is returning the energy to you. You will feel the energy flowing back towards you, rejuvenating you, revitalizing you! You can even try this with the computer you work with all day!